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Ham vs Romano cheese - In-Depth Nutrition Comparison

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Important differences between Ham and Romano cheese

  • Ham has more Vitamin B1, Vitamin B3, Vitamin B6, and Choline, however Romano cheese has more Calcium, Phosphorus, Vitamin B12, and Vitamin B2.
  • Romano cheese's daily need coverage for Calcium is 106% more.
  • Ham has 52 times more Vitamin B3 than Romano cheese. Ham has 4.023mg of Vitamin B3, while Romano cheese has 0.077mg.
  • Ham is lower in Cholesterol.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, romano.

Infographic

Ham vs Romano cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +92.2%
Contains more Potassium +233.7%
Contains less Sodium -16.1%
Contains more Zinc +11.6%
Contains more Copper +163.3%
Contains more Calcium +13200%
Contains more Magnesium +192.9%
Contains more Phosphorus +287.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Contains more Iron +92.2%
Contains more Potassium +233.7%
Contains less Sodium -16.1%
Contains more Zinc +11.6%
Contains more Copper +163.3%
Contains more Calcium +13200%
Contains more Magnesium +192.9%
Contains more Phosphorus +287.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
5
:
Contains more Vitamin D +60%
Contains more Vitamin B1 +1937.8%
Contains more Vitamin B3 +5124.7%
Contains more Vitamin B6 +370.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +83.2%
Contains more Folate +133.3%
Contains more Vitamin B12 +72.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.23
Equal in Vitamin B5 - 0.424
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin D +60%
Contains more Vitamin B1 +1937.8%
Contains more Vitamin B3 +5124.7%
Contains more Vitamin B6 +370.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +83.2%
Contains more Folate +133.3%
Contains more Vitamin B12 +72.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.23
Equal in Vitamin B5 - 0.424

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Romano cheese Opinion
Net carbs 1.5g 3.63g Romano cheese
Protein 20.93g 31.8g Romano cheese
Fats 5.53g 26.94g Romano cheese
Carbs 1.5g 3.63g Romano cheese
Calories 145kcal 387kcal Romano cheese
Starch g g
Fructose g g
Sugar 0g 0.73g Ham
Fiber 0g 0g
Calcium 8mg 1064mg Romano cheese
Iron 1.48mg 0.77mg Ham
Magnesium 14mg 41mg Romano cheese
Phosphorus 196mg 760mg Romano cheese
Potassium 287mg 86mg Ham
Sodium 1203mg 1433mg Ham
Zinc 2.88mg 2.58mg Ham
Copper 0.079mg 0.03mg Ham
Vitamin A 0IU 415IU Romano cheese
Vitamin E 0.25mg 0.23mg Ham
Vitamin D 32IU 20IU Ham
Vitamin D 0.8µg 0.5µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.037mg Ham
Vitamin B2 0.202mg 0.37mg Romano cheese
Vitamin B3 4.023mg 0.077mg Ham
Vitamin B5 0.403mg 0.424mg Romano cheese
Vitamin B6 0.4mg 0.085mg Ham
Folate 3µg 7µg Romano cheese
Vitamin B12 0.65µg 1.12µg Romano cheese
Vitamin K 0µg 2.2µg Romano cheese
Tryptophan 0.251mg 0.429mg Romano cheese
Threonine 0.931mg 1.171mg Romano cheese
Isoleucine 0.918mg 1.685mg Romano cheese
Leucine 1.661mg 3.071mg Romano cheese
Lysine 1.775mg 2.941mg Romano cheese
Methionine 0.553mg 0.852mg Romano cheese
Phenylalanine 0.904mg 1.71mg Romano cheese
Valine 0.908mg 2.183mg Romano cheese
Histidine 0.75mg 1.231mg Romano cheese
Cholesterol 53mg 104mg Ham
Trans Fat g g
Saturated Fat 1.81g 17.115g Ham
Monounsaturated Fat 2.62g 7.838g Romano cheese
Polyunsaturated fat 0.54g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
28
Romano cheese
Mineral Summary Score
55
Ham
122
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
191%
Romano cheese
Carbohydrates
2%
Ham
4%
Romano cheese
Fats
26%
Ham
124%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 230mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 15.305g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $4.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.